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Freshmen Foundations Power Point 2 Goals and Fitness Testing
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Goals should be… Written Obtainable Realistic Measurable
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A Goal is not: I will run faster.
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A Goal is: I will improve my mile time by 5 seconds.
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Fitness Assessments: In order to write goals, you need to know where you stand. We use fitness testing to find where you’re starting from and where you need improvement.
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Various Types of Tests: Cardiovascular Endurance: – PACER Time intervals get closer together as the time increases. – Mile With a heart rate monitor and without
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Various Types of Tests: Muscular Endurance: – Sit Up Test Muscular Strength: – Push Up Test
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Various Types of Tests: Flexibility: – Sit and Reach Body Composition – Ratio of body fat to lean body mass: Boys: 12-18% Girls: 18-24%
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The Right way to Work Out: Warm Up: – Benefits: Decreases strain on heart Flexibility of tendons and ligaments is increased Faster nerve impulse transmission Body gets ready for more intense exercise Increases body temperature gradually Decreases risk of injury
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The Right way to Work Out: The Warm Up: – Correct Technique: Start slow and gradually increase intensity Goal is to raise body temp, start moving oxygen and increase blood to muscles to prepare for exercise. Example would be to jog for 5 minutes followed by a stretch. – Move Slowly and Rhythmically – Focus on full Body Range of Motion – Don’t bounce, jerk or force positions
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The Right way to Work Out: The Work Out: – Design work out plans based around your goals. – To vary your workouts, remember to change part of the F.I.T.T. Philosophy and/or S.P.O.R.T. principle. – Remember results will not happen over night, but over time with a good workout plan. – Work both cardiovascular and muscular systems on a routine basis to see best results.
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The Right way to Work Out The Cool Down: – Necessary to lower heart rate and prevent muscle soreness Goals of a cool down: – Prevents blood from pooling in arms and legs – Returns blood to heart – Flushes muscles of waste produced during exercise (lactic acid) – Prevents soreness
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The Right way to Work Out The Cool Down: – Correct Technique: Gradually decrease the intensity Spend 5 minutes at a slower pace Heart Rate should be under 120 BPM before sitting down Stretch muscles used during workout
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Two Types of Exercise: AEROBIC: – “With Oxygen” – Fat Metabolism – Continuous activity – Long, Slow, Evenly Paced – Creates Endurance – Examples: running, swimming, rowing, cycling, jogging, cross country skiing
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Two Types of Exercise ANAEROBIC: – “without Oxygen” – Sugar Metabolism – Stored Energy – Short, fast, all-out – Causes Quick Fatigue – Examples: sprinting, weight-lifting, racquet ball.
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